Tuesday, July 5, 2011: Week 1, Workout 2

7:15AM

Warmup:
500m row, easy
mobility
Burgener warmup

Strength:
A. Muscle Snatch 40%(of snatch)x3x2
-75
B. Power Clean + Clean 60%(of clean)x2+1x3
-147
C. Power Jerk + Jerk 60%(of jerk)x2+1x3
-141

MetCon:
4 rounds of:
10m shuttle run x 4
10 KB swings, 53#

Daily Report:

• Body: lower back is sore. Left shoulder is a little sore as well. Did some work on it preWO and it felt better.
• Sleep: 6 hrs, awful
• Nutrition: 100% clean, no caffeine, no alcohol, PWO = 2 eggs, 4 egg whites, 1 ZICO coconut
  
• Notes: Nice day of training. Total workout time was around 45-50 minutes. I miscalculated the clean portion at 137 and had to redo the weight after I had already hit the 3 sets.